Our coach is amazing. He has combed over both my training partner and my workout logs from the past 2 years. He lined them up with race times that they produced and found our problem.

"Too much of the same ****ty workouts! Sure, they are hard, but you guys aren't mixing it up, your bodies aren't learning how to run a 5k faster, you're just teaching them how to run 12x400m faster."

His next words sent chills up our spine.

"We can easily fix this problem, the problem is, it wont be easy."

He stayed true to his word. As the start of our 12 week training schedule neared, we were running 60+ miles a week, all easy runs. When we would tell him we were itching to get some turnover (he wouldn't let us do anything faster a 7min.mi pace) he would always respond "Its coming, just be careful what you wish for."

Well, its here. It started 3 weeks ago with a nice 20 min tempo. Then last week Tuesday we got our taste of our coaches version of "mixing it up". We did 4 x 1 mile on/offs. The fast mile wasn't particularly fast, but still an honest effort of 6:30s. The offs were what made the workout difficult. We were given a pace of 7:30s to recover. With 1 miles warm up and cool down it was a total of 10 miles. It turned out to be a great aerobic workout, but more importantly, a workout we had never done before that boosted both our fitness and confidence. Two days later we did 6 hill repeats followed by another 20 min tempo at 6:22 pace on crushed gravel.

That brings us to yesterday....The workout. It didn't look so bad on paper, but in the real world of crowded, crushed gravel trails at 6000 ft altitude, it would test our mettle. To make matters worse, our coach gave us any easy out. He said we could do the mile on/offs again, or we could do the prescribed workout...

1min on/1 min off. Doesnt sound so bad, huh? Times 30.

We pondered the easy way out, but then I was quickly reminded of the reasons we were out here....I was reminded of this quote from Once a Runner.

“...Or we can blaze! Become legends in our own time, strike fear in the heart of mediocre talent everywhere! We can scald dogs, put records out of reach! Make the stands gasp as we blow into an unearthly kick from three hundred yards out! We can become God's own messengers delivering the dreaded scrolls! We can race dark Satan himself till he wheezes fiery cinders down the back straightaway....They'll speak our names in hushed tones, 'those guys are animals' they'll say! We can lay it on the line, bust a gut, show them a clean pair of heels. We can sprint the turn on a spring breeze and feel the winter leave our feet! We can, by God, let our demons loose and just wail on!”

As you all probably guessed, we decided to wail on.

We were to do them "a little easier" than 5k effort. But what confused us was how our coach was very particular about where we would do them. He had mapped out a hilly 8 mile loop on a busy crushed gravel trail. He told us our pace should probably be around 6 min.mi, and not to be discouraged by that. "It would be the equivalent of running a 5:45 pace on the track" he reassured us.

The last 5-6 got hard for me. On the recoveries my head was hung low and shoulders slung forward, just trying to regroup for the next hard effort. My training partner was handling them a little better than I was, and I was thankful he was there. Instead of slowing down, we actually sped up as he pulled me through the last reps.

After the cool down we had 9.66 miles, and 30 minutes of the running at a 5k effort that ended up covering a little over 5 of those miles.

I can remember when I first read Once a Runner. When I finished the book I had chills up and down my spine, adrenaline was dumping into the blood stream, and all I wanted to do was go kill a track workout. But then I recalled this quote...

“He wanted to impart some of the truths Bruce Denton had taught him, that you dont' become a runner by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials. How could he make them understand?”

It was then I decided to put my faith in the trial of miles; miles of trials. Deep down I knew that this running thing had nothing to do with instant gratification, and like the fictional Denton taught, I needed to marshal my ferocity over the course years.

Looking back, I can say I have accepted the harsh reality of the trials and the miles. I understand what it takes. Yesterdays workout was one that was made possible by the thousands of miles and workouts ran before it. And there will be more workouts in the future that will be harder than this one.

I couldn't have said it better, this is fantastic. This is why I respect your work ethic so damn much.

The words "can" and "can't" are thrown around often when "are willing to do" and "are not willing to do" are more appropriate. To court improvement is to identify what it takes to achieve and unflinchingly dedicate your effort, mind and body, to that cause. The Trial of Miles is an entire philosophy and attitude. Thank you for writing this!

This may not appear to be a compliment, but it totally is: your bloops, especially this one, make me want to destroy every piece of furniture in my sight and then throw computer monitors off of a skyscraper!

I think it's because of the intensity and tenacity that is comes through your writing.

I couldn't have said it better, this is fantastic. This is why I respect your work ethic so damn much.

The words "can" and "can't" are thrown around often when "are willing to do" and "are not willing to do" are more appropriate. To court improvement is to identify what it takes to achieve and unflinchingly dedicate your effort, mind and body, to that cause. The Trial of Miles is an entire philosophy and attitude. Thank you for writing this!

The feeling is mutual, as you already know. I know you understand the trials, after all, its on your feet.

This may not appear to be a compliment, but it totally is: your bloops, especially this one, make me want to destroy every piece of furniture in my sight and then throw computer monitors off of a skyscraper!

I think it's because of the intensity and tenacity that is comes through your writing.

Thank you for the compliment! And thanks to your comment, I am eyeing a POS fax machine I want to throw out the window!

Your intensity IS kind of scary! I'm glad you're doing these killer workouts so I can live vicariously through you, and then go out and do my modified version for slackers who don't feel quite the need to torture themselves.

Your intensity IS kind of scary! I'm glad you're doing these killer workouts so I can live vicariously through you, and then go out and do my modified version for slackers who don't feel quite the need to torture themselves.

Wail on!

the good news is that I am only that intense in races and hard workouts. Other than that I am pretty laid back and kind of an absent minded goof ball who likes beer more than the next guys. You can always ask onthebusrunning. He can vouch for me.

Your intensity IS kind of scary! I'm glad you're doing these killer workouts so I can live vicariously through you, and then go out and do my modified version for slackers who don't feel quite the need to torture themselves.

Wail on!

Id hardly call the great Bangle a slacker. Havent you been running for at least 4 decades?

Your intensity IS kind of scary! I'm glad you're doing these killer workouts so I can live vicariously through you, and then go out and do my modified version for slackers who don't feel quite the need to torture themselves.

Wail on!

Id hardly call the great Bangle a slacker. Havent you been running for at least 4 decades?

Slacking through parts of 5 decades...Look forward to meeting the laid back dude in Scottsdale!

I found a training plan that has been introducing me to new workouts and there have been a few times I've looked at one the night before and thought "no f*%#ing way". You're absolutely right - that's when you have to decide to wail on.

Your intensity IS kind of scary! I'm glad you're doing these killer workouts so I can live vicariously through you, and then go out and do my modified version for slackers who don't feel quite the need to torture themselves.

Wail on!

Id hardly call the great Bangle a slacker. Havent you been running for at least 4 decades?

Slacking through parts of 5 decades...Look forward to meeting the laid back dude in Scottsdale!

I found a training plan that has been introducing me to new workouts and there have been a few times I've looked at one the night before and thought "no f*%#ing way". You're absolutely right - that's when you have to decide to wail on.

Great job on the workout, looks like you're making a lot of progress.

the best workouts are the ones you doubt you can even do! Wail on brother, wail on!

Great job Dan. I always love reading your posts. We are on opposite ends of enjoyment in our running and yet, still love it. I enjoy your blogs.

Jen, we are not on opposite ends. Like Kynan and I, were on the exact same page, same paragraph, same sentence. You run 100 miles, and in the darkest moments, question if you can even finish. I do the same thing, only over shorter distances. When one leaves everything they have out on a race course, they are one of a select few that can hold their head high, and they gain respect from others who have done the same. I saw what you did in Leadville, and I am in awe of your effort. Cheers.

I remember reading that particular passage about the 3X20X400 workout and it touching something deep. Because it reminded me of how your body is so much stronger than your mind is. The power to believe in your ability is so much a part of this running thing. I have read a lot of bloops and absorbed a lot of knowledge over the past few years. Your perseverance and integrity are truly inspiring!

I remember reading that particular passage about the 3X20X400 workout and it touching something deep. Because it reminded me of how your body is so much stronger than your mind is. The power to believe in your ability is so much a part of this running thing. I have read a lot of bloops and absorbed a lot of knowledge over the past few years. Your perseverance and integrity are truly inspiring!

Yeah, the loop has all kind of inspiration and knowledge to absorb for all different types of runners! Love this place!

Thanks for the compliments!!

But yes, our body is much stronger than our minds. My biggest secret is disassociation from the reality of the workout while I am doing it.

then the bloop did its job! Whats your next marathon, and whats the goal pace?

Dec. 15th, and 8:15, but that is a bit scary having actually written it down for the first time.

I think you can do it! Theres only one way to find out what your capable of, and that is just go for it. And to give you comfort, I bonked hard in my second marathon, and I am still alive. But I found out what I was capable at that time.

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